Diet and Nutrition And Their Effect On Physical Performance Flashcards
Define carbohydrates
Sugars and starches stored in the body as glycogen and converted to glucose in order to file energy production
Where are starches and sugars stored in the body
Starches - stores as glycogen in the liver and muscles
Sugars - circulate in blood stream as glucose
What do glycogen and glucose do
Provide energy for aerobic and anaerobic performers
What are proteins essential for
Growth and repair of tissues and cells
Making muscle proteins
Making haemoglobin
Making enzymes, antibodies and collagen
What’s the role of fats
Insulated nerves, form cell membranes and cushion organs
Provide and energy store - they can be broken down for aerobic energy production and have twice the yields of carbohydrates
Define saturated fatty acids
A type of fat molecule, typically solid at room temp and mainly found in animal products
Define unsaturated fatty acids
A type of fat molecule that is typically liquid at room temp and found in sunflower, olive and fish oils. They can help lower cholesterol
Define vitamins and minerals
Essential organic and inorganic nutrients required for healthy body function
What is Calcium essential for
Bone health, muscle contraction, nerve transmission and blood clotting
What is iron essential for
Formation of haemoglobin, enzyme ration and the immune system
What is phosphorus essential for
Bone health and energy production
What are the vitamins A,D,E,K,C,B
A- antioxidant propertied, eye health
D-bone health, protection against cancer and heart disease
E- antioxidant properties, skin and eye health
K- blood clotting and bone health
C- skin, blood vessels and soft tissue
B- breakdown of food, haemoglobin formation, skin and eye health
What is fibre essential for
The function of the large intestine.
What is water essential for
Is essential for hydration, before, during and after exercise.
Dehydration can result in decreased in plasma volume, decreased stroke volume and increased temp and heart rate
Failure to consume efficient calories will have a negative impact on training and performance, what negative impact will it have
Muscle loss (atrophy)
Decreased intensity and duration of performance
Increased risk of fatigue, injury and illness
What is energy expenditure
The sum of basal metabolic rate, the thermic effect of food and the energy expended through physical activity
What’s basal metabolic rate
The minimum amount of energy required to sustain essential physiological function at rest which can account for as much as 75% per cent of total energy expenditure
What is thermic effect of food
The energy required to eat, digest, absorb and use food taken in
What is energy intake
The total amount of energy from food and drinks consumed, measured in joules or calories
Define energy balance
The relationship between energy intake and energy expenditure
What does energy in>energy expenditure =
Weight gain
Energy in< energy expenditure =
Weight loss
Energy in= energy expenditure =
Weight stays the same
What do anabolic steroids do? Are they illegal or legal? Give a practical example.
Synthetic derivatives of testosterone
Illegal
Used by weight lifters, body builders, sprinters
What are the benefits and drawbacks of anabolic steroids
+ increased muscle mass and strength
Increased recovery
Increased intensity and duration of training
- irritability
Mood swings
Liver damage
Heart failure
Acne
Hormonal disturbances
What do EPO do? Are they illegal or legal? Give a practical example.
A hormone made naturally in the body, secreted by the kidneys
Illegal
Used by endurance athletes - Tour de France
Benefits and drawbacks of EPO
+ increased rbc’s and haemoglobin count
Increased oxygen transport and aerobic capacity
Increased intensity and duration of performance
- increased bloody viscosity
Deceased cardiac output
Increased risk of blood costs and heart disease
Decreased natural production of EPO
What do HGH do? Are they illegal or legal? Give a practical example.
Synthetically episodes hgh, used in place of steroids
Illegal
Used by any type of athlete
Benefits and drawbacks of hgh
+ increased muscle mass and strength
Increased fat metabolism and decreased fat mass
Increase bloody glucose
Increased recovery
Increased intensity and duration of training
-abnormal bone and muscle development
Enlargement of viral organs
Increased risk of cancer and diabetes
What are the 3 pharmacological
Anabolic steroids
EPO
HGH
What are the 3 physiological aids
Blood doping
IHT
cooling aids
What does blood doping do? Are they illegal or legal? Give a practical example.
RBC volume increased, remove blood 4-6 weeks before then body replenishes lost RBCs
Illegal
Endurance athletes
Benefit and drawbacks of blood doping
+ increased rbc therefor more haemoglobin
Increased oxygen transportation and aerobic capacity
Increased intensity and duration of performance
-increased bloody viscosity
Decreased cardiac output
Increased risk of blood clots and heart disease
Risk of transfusion of infections
What do IHT do? Are they illegal or legal? Give a practical example.
Live at sea level but train under hypoxic conditions
Legal
Endurance athletes
What are the benefits and drawbacks of IHT
+allows acclimatisation
+ increased rbc therefore more haemoglobin
+ increased intensity and duration before fatigue
+ increased mitochondria and buffering capacity therefore delay OBLA
- benefits lost when IHT stops
- may disrupt training patterns= loss of motivation
- Hard to reach normal work rates
- decreased immune function and increased risk of infection
- dehydration
What do cooking aids do? Are they illegal or legal? Give a practical example.
Reduce core body temp
Legal
Ice towel, ice packs, ice baths use to speed up recovery
Benefits and drawbacks of cooking aids
+ reduce core body temp
+ decreased sweating, dehydration and early fatigue
+ decreased injury pain and swelling
+ increased speed of recovery and repair
+ decreased DOMS
- difficult to perceive exercise intensity
- ice burns and pain
- may mask or worse injuries
- chest pain and decreased efficiency in elderly
- dangerous for those with heart and blood pressure problems
